Sunday, January 27, 2019


Nothing beats indigenous stew! With this yummy recipe, one gets to enjoy the unique taste of fresh vegetables and other condiments all in one taste.

Nigerian oil-less vegetable stew is a healthier choice of stew to opt for instead of the oil-based stew.


1 bunch of spinach or green leaves
Meat (saki, pomo or beef)
1 tsp ground crayfish
3 scotch bonnet peppers (ata rodo)
3 red bell peppers (tatashe)
4 tomatoes
1 onion
1 smoked fish
2 seasoning cubes

Blend the pepper, tomato, ginger, and garlic into a smooth paste.


Place a pot on heat, then add the paste and cook for 10 minutes.

Add chopped onions, crayfish, seasoning cube, salt and then stir properly.

Cover the stew to cook for five minutes. Add the smoked fish, meat(beef, saki and pomo), the chopped spinach. Stir well and cover the pot.

Allow the vegetable to cook for just 3 minutes on low heat.

Add the seasoning cube and a little water to the pot if it appears dry. Cook for five minutes and dig into this African delicacy.

Oil less stew is a healthy version of stew recipe and it taste unbelievably amazing just like every other stew recipe. One may hardly notice the absence of oil in the above vegetable stew picture except she’s being told it wasn’t added.

You can cook your stew or vegetable stew without oil, as excess oil consumption can lead to weight gain and other health ailments. I used green amaranth in this stew, you can make use of spinach, kale or whatever vegetable you have at hand.
You can make simple oil-less vegetable stew without oil, here is how to make healthy oil free vegetable stew.

When you cook for yourself and your family , it’s advisable not to add lots oil into your stew and soups. Nigerian stew and soups often come with loads of protein (goat, beef, smoked turkey, fish etc), these proteins have natural oils that is added into whatever you are cooking, additional oil if often an overkill. Excess oil consumption will eventually lead to weight gain and other ailments.

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